January 22, 2020 – Masters Program

Mobility, Activation and Warm-Up

Partner Assisted Front Rack Stretch
Band Assisted Hip Flexor Stretch x 60 seconds per side

and then …

Perfect Stretch x 8 alternating reps
Alternating Reverse Lunge x 8 reps
Alternating Lateral Lunge x 8 reps

and finish with …

Glute Activation Warm-Up x 20 seconds on/10 seconds off

Front Squat Progressions
Every 2:30, for 15 minutes (6 sets):
Front Squat

*Sets 1-2 – 3 reps @ 75%
*Sets 3-4 – 3 reps @ 80%
*Sets 5-6 – 3 reps @ 85%

EMOM Conditioning
35-49:
Every 10 minutes, for 30 minutes, complete (3 sets):
400 Meter Run
15 Deadlifts (225/155 lbs)
10/8 Ring Muscle-Ups
5 Devils Press (50/35 lbs)

50-54:
Every 10 minutes, for 30 minutes, complete (3 sets):
400 Meter Run
15 Deadlifts (225/155 lbs)
8/5 Ring Muscle-Ups
5 Devils Press (50/35 lbs)

55+:
Every 10 minutes, for 30 minutes, complete (3 sets):
400 Meter Run
15 Deadlifts (185/125 lbs)
10/8 Ring Dips or Stationary Dips
5 Devils Press (35/20 lbs)

If you have less than 30 seconds of rest going into set two then please reduce the volume and/or load.

If you don’t have ring muscle-ups then please substitute with one of the following:
Foam Roller Muscle-Up Transition
OR
Muscle-Up Transition with Feet on Floor
OR
Muscle-Up Transition with Feet on Box

Core Accessory Work
Three sets of:
Face Down Chinese Plank Hold

x 60 seconds
Rest 60 seconds
Face Up Chinese Plank Hold x 60 seconds
Rest 60 seconds

Optional Additional Work Sessions
*Please choose to perform only those sessions that are most focused on your weaknesses, and only perform as much of the additional work as you can recover from successfully before your next training session.

Optional Additional Gymnastic Skills & Drills Session
Two sets of:
Candlestick Roll to Pistol Squat x 20 alternating reps
Ring Rows x 10 reps @ 3111

and then …

Two sets of:
Elbow Drops on Box x 10 reps
Pistol Balance with Leg Lifts x 15 seconds per leg
(please hold onto a rack if you need assistance)

and then …

35-54:
Four sets, not for time, of:
1 Peg Board (ascent and descent)
20 Alternating Pistols

55+:
Four sets, not for time, of:
8 Strict Pull-Ups
20 Medicine Ball Box Step Ups (24/20″; 20/14 lbs)

Optional Sandbag Work
For completion:
400 Meter Sandbag Carry